Content of the Article
Knee pain is common due to both sedentary and physical exhaustion, but not all pains are the same or have exactly the same solution, we must examine whether it has been caused by trauma, poor training technique, tendinitis, osteoarthritis, cartilage wear, degenerative processes? hence the initial step is to assist a professional responsible for finding the cause of our disease.
Once the problem has been diagnosed, working on the restoration is essential for this reason, the exercises that help both prosper and prevent future injuries by strengthening the muscles and tendons that surround the joint are so important.
Isometric exercises are the perfect choice, especially those that do not involve movement, but rather sustain a posture over a period of time determined by our needs. For example, holding a squat at a ninety-degree angle with your back against the wall and your feet subtly apart for forty-five seconds.
The elastic bands are also a really useful tool, with them we can work the next face of the leg through exercises such as holding the rubber to the foot that we will not move or to a fixed point, the other end to the opposite ankle and bend the knee overcoming the resistance.
Sitting in a chair we put the rubber in such a way that we extend the leg face forward receiving a resistance. Hold for two seconds at the top as we contract the muscles and repeat about fifteen to twenty times in a row in four batches.
Stretching is essential in the care of the knee, you can not miss after each exercise session to take care of this joint.
Quadriceps and also hamstring stretches that we will hold for twenty-thirty seconds with each leg. With the knees together we hold the ankle and try to get it to touch the buttocks.
For the next face of the leg we sit with the legs together and try to wear the chin face to the feet while we try to touch the feet with the hands.
The foam roller is another of the materials most used in the work of knee nosology, consists of a tube that we can put under the leg and roll over it up and down, as we see now. You can work with both legs or separately and the purpose is to achieve other parts of the leg by removing tension and reducing tension in the area.
It is essential to do all these exercises slowly, without pain, and in a controlled way without bouncing. Breathe normally throughout the process and repeat them multiple times a week.
In addition to convenient exercise, maintaining your ideal weight is essential to avoid overloading your joints, especially if you do high-impact sports such as running. The knee is the most complex joint of the leg and very often the most punished, hence the initial step to avoid pain is to strengthen the muscles around it.